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Post by RUBICON19 on Jan 15, 2009 21:51:23 GMT -5
Here we go. This coming Saturday marks 12 weeks til showtime! Figured I would start a new log.
1/15/09
Boy did we kill it today. NICE! I dont remember all reps but went something like this:
Incl Hammer press 275 x 13 RP 315 x 7 RP 315 x 3, D x 4, D x 5
Decl Hammer press 225 x 12 RP 275 x 8 RP 275 x 3, D x 4, D x 4
DB Flye SS W/ Cable cross 35 x 15 / 40 x 12 35 x 12 / 40 x 10
DB front raise 10 x 20 15 x 20 20 x 15 30 x 12, D-25 x 8 35 x 8, D-30 x 6, D-25 x 6
Tricep push down 70 x 20 RP 80 x 15 RP 90 x triple drop
DONE!
Walk Jule around lake 1 HR
Cut Diet 2000 cals
All supps the same
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Post by RUBICON19 on Jan 15, 2009 21:51:49 GMT -5
1/15/09
*2 Dialene 4X
1) 1.5 cup egg whites + 1 whole omega 3 eggs 1 Grapefruit 1.5 Tblspn natty PB
* 1 Animal pack
2) 2.5 scoops Scivation whey 1/2 cup blueberries 1 Tblspn Udos oil
* 2 scoops Vaso Charge * 1 scoop Glutaform * 1 scoop Creaform
3) 2.5 scoops whey 1.5 Tblspn Natty PB
* 2 Dialene 4X
4) 6 oz 93% ground beef Broccoli
5) 2 scoops Scivation whey 1.5 Tblspn natty PB
6) 7-8 oz steal head trout (YUM) 1 cup Edamame
* 3 knockout
12 scoops Xtend throughout day!
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Post by RUBICON19 on Jan 16, 2009 14:09:38 GMT -5
1/16/09
Hammer pulldown 90 x 20 140 x 20 180 x 15 230 x 10
230 x 16 RP 250 x 11 RP 270 x 5, D x 4, D x 4
Deads (NO straps) 225 x 15 315 x 10 365 x 8 405 x 5
Hammer row R 90 x 18 RP, L 90 x 18 RP 115 x 12 RP each arm alternating back and forth after failure 270 Together x 5, Drop x 4, Drop x 3
Rear delt machine 70 x 25 RP 80 x 16 RP 90 x 6, D x 6, D x 6
Hypers BW x 12 BW x 10 BW x 10
DB shrug 80 x 16 RP 90 x 14 RP 90 x 12 RP
Decl crunch w bands .... drop to BW 10/10 6/10 6/10
Traedmill 20 min intervals 5.0 - 7.0 222 cals
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Post by RUBICON19 on Jan 16, 2009 21:25:21 GMT -5
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Post by RUBICON19 on Jan 16, 2009 21:49:52 GMT -5
Eating my carb meal and sweating my butt off! Good sign!
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Post by RUBICON19 on Jan 17, 2009 12:12:43 GMT -5
1/17/09
Walked Jule 1hr 20 mins.
Feeling a bit behind in prep. Thought I was fine, but its slow mov'n right now. I am going to have to do extra cardio and cut cals to get this moving. Not the wisest way to go about the offseason/comp season transition this year. This is irritating to me. I will do my best to catch up. Its my own fault. Too much fun in the offseason. Lesson learned!
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Post by Roger on Jan 17, 2009 16:39:42 GMT -5
You will do great Randy, when you put your mind to something it gets done!
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Post by RUBICON19 on Jan 17, 2009 18:43:52 GMT -5
You will do great Randy, when you put your mind to something it gets done! Thanks Rog. I WILL do it, but I am just upset about losing some hard earned mass
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Post by fit on Jan 18, 2009 19:08:29 GMT -5
Time to get really REAL bro!
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Post by RUBICON19 on Jan 19, 2009 14:32:26 GMT -5
Time to get really REAL bro! Yeah Buddy!
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Post by RUBICON19 on Jan 19, 2009 14:32:40 GMT -5
1/19/09
Today was the first time doing biceps in close to a year due to an injury. Took it very light and carefully. Tuff sledn!
Low Incl DB flyes 65 x 17 RP (1 pause)
Incl BB press 185 x 10 RP (2 pauses)
Flat DB press 80 x 8
Cable cross 6 x 9.5
Incl DB curl 25 x 16 RP
EZ bar curl 70 x 8
Cable curl 7 x 15
Farmers walk outside in the slush and snow!!! 130 Each hand x 10 (50 yards)
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Post by fit on Jan 19, 2009 15:12:47 GMT -5
1/19/09 Farmers walk outside in the slush and snow!!! 130 Each hand x 10 (50 yards) LOL! Don't tell your insurance company!
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Post by RUBICON19 on Jan 19, 2009 15:17:03 GMT -5
1/19/09 Farmers walk outside in the slush and snow!!! 130 Each hand x 10 (50 yards) LOL! Don't tell your insurance company! Hahhaaaaa... ;D
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Post by RUBICON19 on Jan 19, 2009 21:00:36 GMT -5
1/19/09 Continued
Walked Jule for 1 hr
Eliptical Weight loss workout 20 Mins 253 cals
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Post by mrky03 on Jan 19, 2009 21:24:42 GMT -5
Everything looks in order for your contest prep Randy. There's just no easy way out is their? Looks like you're using a DC hybrid type of workout. Did you model your diet after the Cut Diet? I put Cory on the 2250 cal. version of the Cut Diet this week.
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Post by RUBICON19 on Jan 19, 2009 21:28:15 GMT -5
Everything looks in order for your contest prep Randy. There's just no easy way out is their? Looks like you're using a DC hybrid type of workout. Did you model your diet after the Cut Diet? I put Cory on the 2250 cal. version of the Cut Diet this week. I am doing a Dorian type routine. I used this for years. I will go back to 4-6 and also will use some of the DC protocal. All of the above I feel works the best and is the most efficient. I am doing the cut diet. This is what I have used in the past as well. Just trying to get better and better at it. Good idea putting Cory on it. Any tips you need on it, leme know. I am dropping to 1800 cals. I gotta get moving. I can always add cals later. Energy is fine now so....
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Post by RUBICON19 on Jan 20, 2009 14:38:10 GMT -5
1/20/09
Leg ext 230 x 16 RP (1 pause)
BB squat 315 x 12
BB lunge 135 x 10
Leg curl 135 x 12 RP (1 pause)
Stif legs 230 x 12
Leg press calf 17 Plates x 16 RP (2pauses) 20 second stretch at end
Seated calf 170 x 10 + 2 forced
Farmers walk 130 Each hand, 50 yards, 10 x
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Post by GerryT on Jan 20, 2009 14:52:48 GMT -5
Sounds great, R! Good going and go for it. Sure you will make your mark. Good luck.
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Post by RUBICON19 on Jan 20, 2009 15:16:57 GMT -5
Sounds great, R! Good going and go for it. Sure you will make your mark. Good luck. Thanks alot Gerry. Feeling much better today. I am very motivated and driven to get this done!
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Post by GerryT on Jan 20, 2009 15:33:56 GMT -5
That's always music to my ears. If you or Paul want any posing advice, just holler.
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